If you have insomnia, can not sleep before dawn, get up late in the morning, fall asleep at work and study, it is worth thinking about how to change the regime of the day. This can be done if you follow certain sequences. Your body promotes the transition to a normal regimen, for health it will be better to have a normalized day, this is early retirement and early recovery.
How to switch to normal mode of the day?
First, learn to fall asleep before. Go to bed eight hours before the required lift and try to fall asleep. Even if you just lie down to think, the body will switch to an early sleep. One hour before the lights-out, create an atmosphere in the room that brings a dream, turn off the TV and computer, draw the curtains, ventilate the room. Before going to bed, you need to achieve that in the room was absolute velvet darkness, on the body it will work and you will soon fall asleep sweet dream.
First, rise 30 minutes earlier than usual in the morning. For several days you will want to sleep during the day, it's better to endure. In a week you will begin to wake up without an alarm clock for an hour earlier, and at night you will get enough sleep and sleep soundly. Before going to bed, you do not need to overeat, it will badly affect the figure, the body will begin to spend energy to process food. And the feeling of hunger will cause you to rise earlier, rather than luxuriate in bed.
Evening walks in the fresh air help to fall asleep quickly. They provide the body with the necessary physical activity, especially if you have a sedentary job. Saturate tissues with oxygen and improve blood circulation, burn excess calories and energy, give a pleasant feeling of fatigue. You can not ride a bike or run, just walk two kilometers. Dinner should be arranged three hours before bedtime, there is protein food, for their processing the body spends a lot of energy.
Make a schedule
It is necessary to write down the things that need to be done in a day. Arrange them in the order in which they must be performed. This time distribution will increase the effectiveness of all actions. You will have time to do all the things that you need to do in the day and do not stay too late.
Of great importance is the alternation of physical loads with mental loads. To properly adhere to the regime, people who are engaged in intellectual work need to pay attention to movements. It can be some kind of sport, a simple warm-up, a walk before going to bed. Just need to allocate time for exercise, then it will be much easier to fall asleep.
Sounds of nature
Everyone knows that it's very easy to fall asleep during the rain. But it's not just rain that affects a person. This rule will be true for discs on which sounds of nature are recorded. These are the voices of seagulls on the seashore, the chirping of a nightingale in a pine forest, the noise of a jungle or forest, sounds of the ocean, rivers, waterfalls, thunderstorms, it sets up for relaxation and relaxes. You need to purchase one of these disks and turn it on before you go to bed.
Completely normal is the regime of the day, when you feel that you are full of energy and strength, get up vigorously and get enough sleep.